Heart-Healthy Zesty Mediterranean Barley Salad
Bright, fresh, and bursting with flavor, this Heart-Healthy Zesty Mediterranean Barley Salad is the perfect wholesome dish to elevate your meals. Made with tender pearled barley, crisp cucumber, juicy cherry tomatoes, and tangy Kalamata olives, this nutrient-packed salad is both satisfying and refreshing. A zesty dressing of lemon juice, olive oil, garlic, and oregano ties it all together, while fresh parsley and mint add an aromatic twist. Optional crumbled feta cheese provides a creamy, salty touch for added indulgence. This Mediterranean-inspired salad is as versatile as it is delicious—serve it as a light lunch, a side dish for grilled proteins, or a quick meal prep option. Ready in under an hour, this vibrant dish is a must-try for anyone searching for healthy, flavorful recipes perfect for any occasion.
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Recipe Information
Ingredients
- 1 cup Pearled barley
- 3 cups Water
- 1 large Cucumber, diced
- 1.5 cups Cherry tomatoes, halved
- 0.5 cup Red onion, finely diced
- 0.5 cup Kalamata olives, sliced
- 0.25 cup Fresh parsley, chopped
- 2 tablespoons Fresh mint, chopped
- 0.5 cup Feta cheese, crumbled (optional)
- 3 tablespoons Extra virgin olive oil
- 2 tablespoons Lemon juice, freshly squeezed
- 1 tablespoon Red wine vinegar
- 1 clove Garlic, minced
- 1 teaspoon Dried oregano
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper, freshly ground
Instructions
Rinse the pearled barley under cold water to remove excess starch.
In a medium-sized saucepan, bring 3 cups of water to a boil. Add the barley, reduce the heat to low, and simmer for 25 minutes, or until tender but slightly chewy.
Drain any excess water and set the barley aside to cool to room temperature.
While the barley cools, prepare the vegetables: dice the cucumber, halve the cherry tomatoes, finely dice the red onion, chop the parsley and mint, and slice the Kalamata olives.
In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, minced garlic, dried oregano, salt, and black pepper to make the dressing.
In a large mixing bowl, combine the cooked and cooled barley, cucumber, tomatoes, red onion, olives, parsley, and mint. If using feta cheese, add it now.
Pour the dressing over the salad and toss gently to combine, ensuring all ingredients are evenly coated.
Taste and adjust seasoning, if necessary. Add a pinch more salt or a squeeze of lemon juice if desired.
Refrigerate the salad for at least 30 minutes before serving to allow the flavors to meld.
Serve chilled or at room temperature. This salad can be stored in an airtight container in the refrigerator for up to 3 days.
Nutrition Facts
Calories |
1797 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 97.2 g | 125% | |
| Saturated Fat | 28.5 g | 142% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 107 mg | 36% | |
| Sodium | 4518 mg | 196% | |
| Total Carbohydrate | 202.2 g | 74% | |
| Dietary Fiber | 47.5 g | 170% | |
| Total Sugars | 19.1 g | ||
| Protein | 44.9 g | 90% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1031 mg | 79% | |
| Iron | 15.8 mg | 88% | |
| Potassium | 2350 mg | 50% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
